WORKOUT LOG

Track your fitness and strength training progress.

GOALS:

DATE: 3/1/2010 3/2/2010 3/3/2010 3/4/2010 3/5/2010

WEIGHT: 255 255 255 255 255
SLEEP (hrs): 8 8 8 8 8
CALORIES:
TIME (minutes):
[42]

NOTES:

EXERCISES 1RM* SETS REPS WT SETS REPS WT SETS REPS WT SETS REPS WT SETS REPS WT

Bench Press 10 90 10 90 OFF 15 100

20 90 10 100 10 100
15 90 10 100 10 100
10 90 8 100 10 100
7 90 13 100 8 100

Dumbbell Curls 10 30 15 20 10 30
10 30 20 20 10 30
5 30 10 20 8 30

Dumbbell shoulder press 5 60 10 60

3 60 8 60
6 60

Dumbbell Squats 10 60
10 60
10 60

Dumbbell One Arm 10 20 10 20

Tricep Extensions 8 20 10 20
6 20 10 20

Dumbbell Fly
WORKOUT LOG
Track your fitness and strength training progress.
GOALS:

DATE: 4/1/2010 4/2/2010 4/3/2010 4/4/2010 4/5/2010

WEIGHT: 242 242 240 240 240
SLEEP (hrs): 8 8 8 8 8
CALORIES:
TIME (minutes):

NOTES:

EXERCISES 1RM*

Bench Press 12 140 12 140

10 140 9 150
10 140 8 150
10 140 8 150
8 140 8 150

Dumbbell Curls 10 40 10 40
9 40 10 40
8 40 8 40
8 40 8 40

Dumbbell shoulder press 15 60 15 60

15 60 15 60
12 60 15 60
15 60 15 60

Dumbbell Squats

Dumbbell One Arm 15 20 15 20

Tricep Extensions 6 30 15 20
6 30 15 20
15 20 15 20

Dumbbell Fly
WORKOUT LOG
Track your fitness and strength training progress.
GOALS:

DATE: 5/1/2010 5/2/2010 5/3/2010 5/4/2010 5/5/2010

WEIGHT: 230 230 225 225 225
SLEEP (hrs): 8 8 8 8 8
CALORIES:
TIME (minutes):

NOTES:

EXERCISES 1RM*

Bench Press 12 160 7 170 7 170

10 160 7 170 7 170
10 160 7 170 7 170
10 160 6 170 7 170
8 160 6 170 6 170

Dumbbell Curls 10 40 10 40 10 40
10 40 10 40 10 40
10 40 10 40 10 40
10 40 10 40

Dumbbell shoulder press 20 60 10 80 12 80

20 60 10 80 10 80
20 60 10 80 10 80
20 60 9 80 10 80

Dumbbell bent over rows 18 50 12 60

15 50 12 60
15 50 12 60
15 50 12 60

Dumbbell One Arm 20 20 20 20 10 30

Tricep Extensions 20 20 20 20 8 30
20 20 20 20 10 30
20 20 20 20 10 30

Decline Bench Press 15 120

10 140
9 140
8 140

Smith Standing Leg

Calf Raise
WORKOUT LOGGOALS:
Track your fitness and strength training progress.

DATE: 6/1/2010 6/2/2010 6/3/2010 6/4/2010 6/5/2010

WEIGHT: 220 220 220 220 220
SLEEP (hrs): 8 8 8 8 8
CALORIES:
TIME (minutes):

NOTES:

EXERCISES 1RM*

Bench Press 9 180 9 180 10

8 180 9 180 9
8 180 8 180 9
8 180 8 180 9
7 180 8 180 9

Dumbbell Curls 13 40 15 40 10
12 40 14 40 10
12 40 12 40 8
12 40 12 40

Dumbbell shoulder press 8 100 9 100 10

8 100 9 100 10
7 100 8 100 8
6 100 7 100 8

Dumbbell bent over rows 15 70 15 70 10

15 70 10 80 10
12 70 10 80 10
12 70 10 80 10

Dumbbell One Arm 10 35 10 35 10

Tricep Extensions 10 35 10 35 10
10 35 10 35 10
10 35 10 35 10

Decline Bench Press

Smith Standing Leg

 Calf Raise

Leg Press

*1RM - One Rep Max (for reference)

CARDIO EXERCISES
/5/2010 6/6/2010 6/7/2010 6/8/2010 6/9/2010 6/10/2010 6/11/2010 6/12/2010
220 220 220 220 220 220 220
8 8 8 8 8 8 8

180 9 180 9 180

180 8 180 9 180
180 8 180 5 190
180 8 180 6 190 RECOVERING – SHOULDER
180 8 180 4 190

50 10 50 6 50
50 12 40
50 8 50

100 8 100 8 100

100 9 100 9 100
100 7 100 8 100
100 7 100 8 100

80 10 80 10 80
80 10 80 10 80
80 10 80 10 80
80 10 80 10 80

35 10 35
35 10 35
35 10 35
35
/12/2010 6/13/2010 6/14/2010 6/15/2010 6/16/2010 6/17/2010 6/18/2010 6/19/2010
220 215 215 215 215 215 215
8 8 8 8 8 8 8

8 180 8 180
7 180 6 180
8 180 7 180
– SHOULDER 6 180 7 180
6 180

10 50 10 50
6 50 10 50
8 50
6 50

8 100 10 100
6 100 8 100
5 100 7 100
5 100 6 100

10 80 10 80
10 80 10 80
10 80 10 80
10 80 10 80

10 35 10 35
10 35 10 35
10 35 10 35
10 35 10 35
6/20/2010 6/21/2010 6/22/2010 6/23/2010 6/24/2010 6/25/2010 6/26/2010 6/27/2010
215 215 215 215 215 215 215 215
8 8 8 8 8 8 8 8

8 180 9 180 10 180

7 180 8 180 9 180
7 180 8 180 8 180 INJURED RESTING
7 180 8 180 8 180
5 180 6 180 6 180

10 50 10 50 10 50
10 50 10 50 10 50
8 50 10 50 10 50

9 100 8 100 10 100

8 100 9 100 10 100
7 100 7 100 10 100
7 100 7 100 7 100

10 80 10 80 10 80
10 80 10 80 10 80
10 80 10 80 10 80
10 80 10 80 10 80

10 35 10 35 10 35
10 35 10 35 10 35
10 35 10 35 10 35
10 35 10 35 10 35
6/27/2010 6/28/2010 6/29/2010 6/30/2010
215 215 215 215
8 8 8 8

9 180
RECOVERY 9 180
6 180
8 180
6 180

8 100
8 100
8 100

10 80
10 80
10 80
10 80
WORKOUT LOG
Track your fitness and strength training progress.
GOALS:

DATE: 7/1/2010 7/2/2010 7/3/2010 7/4/2010 7/5/2010 7/6/201

WEIGHT: 215 215 215 215 215 215
SLEEP (hrs): 8 8 8 8 8 8
CALORIES:
TIME (minutes):

NOTES:

EXERCISES 1RM*

Bench Press 9 180

9 180
8 180
8 180
5 180

Dumbbell Curls 10 50
10 50
10 50

Dumbbell shoulder press 10 100

8 100
9 100
8 100

Dumbbell bent over rows 10 80

10 80
10 80
10 80

Dumbbell One Arm 10 35

Tricep Extensions 10 35
10 35
10 35

Decline Bench Press

Smith Standing Leg

 Calf Raise

Leg Press

*1RM - One Rep Max (for reference)

CARDIO EXERCISES
7/6/2010 7/7/2010 7/8/2010 7/9/2010 7/10/2010 7/11/2010 7/12/2010 7/13/2010
215 215 215 215 215 215 210 210
8 8 8 8 8 8 8 8

9 180 9 180 9 180

9 180 9 180 9 180
8 180 9 180 9 180
6 180 6 180

10 50
10 50
10 50

10 100
10 100
10 100
10 100

10 80 10 80
10 80 10 80
10 80
10 80

10 35
10 35
10 35
10 35
/13/2010 7/14/2010 7/15/2010 7/16/2010 7/17/2010 7/18/2010 7/19/2010 7/20/2010
210 205 205 205 205 205 205
8 8 8 8 8 8 8

8 180 10 180 ELY ELY ELY

8 180 8 180
8 180 8 180
7 180 7 180

10 50
10 50
8 50
7 50

9 100 10 100
8 100 8 100
7 100 9 100
7 100 8 100

10 80 12 80
10 80 10 80
10 80 10 80
10 80 10 80

10 35 12 35
10 35 12 35
12 35
12 35
7/21/2010 7/22/2010 7/23/2010 7/24/2010 7/25/2010 7/26/2010 7/27/2010 7/28/2010
205 205 205 205 205 200 200 200
8 8 8 8 8 8 8 8

ELY ELY 9 180 BUSY 9 180

9 180 9 180
9 180 9 180
6 180 7 180

12 50 12 50
10 50 10 50
10 50 10 50
8 50

10 100 12 100
8 100 10 100
8 100 10 100
8 100 10 100

10 80 12 80
10 80 12 80
10 80 12 80
10 80 12 80

10 40 12 40
10 40 12 40
10 40 8 40
8 40 8 40
7/28/2010 7/29/2010 7/30/2010 7/31/2010
200 200 200 200
8 8 8 8

8 180 8 180
8 180 8 180
6 180 7 180
6 180

10 50
10 50
10 50

11 100
10 100
10 100
9 100

12 80 9 90
12 80 9 90
10 80 8 90
10 80 6 90

8 40
8 40
8 40
7 40
WORKOUT LOG
Track your fitness and strength training progress.
GOALS:

DATE: 8/1/2010 8/2/2010 8/3/2010 8/4/2010 8/5/2010 8/6/201

WEIGHT: 200 200 200 200 200 200
SLEEP (hrs): 8 8 8 8 8 8
CALORIES:
TIME (minutes):

NOTES:

EXERCISES 1RM*

Bench Press 8 180

8 180
7 180
5 180

Dumbbell Curls 10 50
10 50
10 50

Dumbbell shoulder press 12 100

9 100
9 100
9 100

Dumbbell bent over rows 12 90

10 90
10 90
10 90

Dumbbell One Arm 10 40

Tricep Extensions 10 40
8 40
8 40

Decline Bench Press

Smith Standing Leg

 Calf Raise

Leg Press

*1RM - One Rep Max (for reference)

CARDIO EXERCISES
8/6/2010 8/7/2010 8/8/2010 8/9/2010 8/10/2010 8/11/2010 8/12/2010 8/13/2010
200 200 200 200 200 200 200 200
8 8 8 8 8 8 8 8

8 180 8 180 10 180

8 180 8 180 8 180
8 180 8 180 8 180
7 180 8 180 8 180

12 50 12 50 12 50
10 50 10 50 10 50
10 50 10 50 10 50

12 100 12 50 12 50
12 100 11 50 11 50
11 100 10 50 10 50
10 100 10 50 10 50

12 90 10 90 10 90
12 90 10 90 10 90
10 90 10 90 10 90
10 90 10 90 10 90

12 40 12 40 12 40
10 40 10 40 10 40
10 40 9 40 10 40
10 40 8 40 8 40
/13/2010 8/14/2010 8/15/2010 8/16/2010 8/17/2010 8/18/2010 8/19/2010 8/20/2010
200 200 200 200 200 200 200
8 8 8 8 8 8 8

INCLINE INCLINE

8 120 8 130
10 120 10 130
8 130 9 130
8 130 8 130

12 50 12 50
12 50 12 50
10 50 10 50

12 50 12 100
11 50 11 100
11 50 10 100
10 50 10 100

10 90 10 90
10 90 10 90
10 90 10 90
8 90 10 90

12 40 12 40
10 40 12 40
10 40 10 40
10 40 10 40
8/21/2010 8/22/2010 8/23/2010 8/24/2010 DATE: 8/26/2010
200 200 200 200 WEIGHT: 205
8 8 8 8

EXERCISES
DAY Number
Incline Bench Press

INCLINE INCLINE

9 130
9 130 10 130
9 130 10 130
9 130 7 140 Bench Press
6 140

14 50
10 50 12 40
10 50 10 40
11 40 DB Chest Fly
Link
12 100
11 100 8 110
10 100 8 110
10 100 6 110
6 110 DB Skull Crushers
12 90 Link
11 90 12 90
11 90 12 90
12 90 10 90
10 90
13 40 Dumbbell One Arm
13 40 14 40 Tricep Extensions
10 40 12 40 Link
12 40
11 40

DB Squats
Link
 DB Lunges
Link

DB Rows
Link

Pull Ups
Link

Barbell Curls

DB Curls

Hammer Curls

DB Shoulder Press

DB Lateral Extensions

DB Shoulder Shrugs
Crunches
 8/27/2010 8/28/2010 8/29/2010 8/30/2010
205 205 205 205

8 140
8 140
7 140
7 140
7 140

3 180
8 170
6 170
6 170

10 25
12 20
12 20
10 25

10 50
10 50
10 50
10 50

12 40
10 40
9 40
8 40
10
12
10
10
10

12
9
9
8

7
7
6

4
5
10

12
/2010 8/31/2010
205

DAY 1 – Chest/Triceps

Incline Bench, 5 sets 12 reps to 8

Bench Press, 4 sets 12 reps to 8
DB Chest Fly, 4 sets 12 reps to 10
DB Skull Crushers, 4 sets 15 reps to 8
One Arm DB Extensions, 4 sets 12 reps to 8

DAY 2 – Legs

DB Squats, 3 sets 10 reps to 8

DB Lunges, 3 sets 10 reps

DAY 3 – Back/Biceps

DB Rows, 5 sets 12 reps to 8

Pull ups, 3 sets 10 reps
DB Shoulder Shrugs, 3 sets 10 reps
Barbell Curls, 4 sets 12 reps to 8
DB Curls, 3 sets 12 reps to 10
Hammer Curls, 3 sets 10 reps

DAY 4 – Shoulders and Abs

DB Should Press, 5 sets 12 reps to 8

DB Shoulder Extensions, 4 sets 12 reps to 10
Crunches, 4 sets of 15 reps

DAY 5 OFF

DAY 6 OFF if shoulders and triceps are still sore.

90
90
90
90
90

DAY 1 – Chest/Triceps

Incline Bench, 5 sets 12 reps to 8

70 Bench Press, 4 sets 12 reps to 8
70 DB Lateral Raise, 4 sets 12 reps to 10
70 Skull Crushers, 4 sets 15 reps to 8
70 One Arm DB Extensions, 4 sets 12 reps to 8

55 DAY 2 – Legs
50
50 DB Squats, 3 sets 10 reps to 8
DB Lunges, 3 sets 10 reps

DAY 3 – Back/Biceps
80
70 DB Rows, 5 sets 12 reps to 8
50 Pull ups, 3 sets 10 reps
Barbell Curls, 4 sets 12 reps to 8
DB Curls, 3 sets 12 reps to 10
Hammer Curls, 3 sets 10 reps
9 110
8 110
8 110 DAY 4 – Shoulders and Abs
8 110
8 110 DB Should Press, 5 sets 12 reps to 8
DB Lateral Extensions, 4 sets 12 reps to 10
10 40 DB Shoulder Shrugs, 3 sets 10 reps
10 40 Crunches, 4 sets of 15 reps
10 40
10 40 DAY 5 OFF

110 12 110 DAY 6 OFF if shoulders and triceps are still sore.
12 110
12 110
15
15
15
15
WORKOUT LOG
DATE: 9/1/2010 9/2/2010 9/3/2010 9/4/2010 9/5/2010
WEIGHT: 205 205 205 205 205
EXERCISES

Incline Bench Press DAY 9 140

5 9 140
OFF 8 140
7 140
7 140

Bench Press 6 170

6 170
7 170
7 170

DB Chest Fly 10 60
Link 10 60
10 60
10 60

DB Skull Crushers
Link 10 60
9 60
9 60
8 60

Dumbbell One Arm 10 40

Tricep Extensions 9 40
Link 10 40
9 40

DB Squats 10 100
Link 10 100
10 100
 DB Lunges 10 80
Link 10 80
10 80

DB Rows 12 90
Link 12 90
12 90
10 100
8 100

Pull Ups 7
Link 7
7

Barbell Curls 12 65
10 75
8 75
7 75

DB Curls 8 50
7 50
7 50

Hammer Curls 7 60
8 50
8 50

DB Shoulder Press 9 110

8 110
8 110
7 110
7 110
DB Lateral Extensions 12 40
Link 12 40
10 50
10 50

DB Shoulder Shrugs 12 120

12 120
12 120
12 120

Crunches 15
15
15
15
9/6/2010 9/7/2010 9/8/2010 9/9/2010 9/10/2010 9/11/2010 9/12/20
205 205 205 205 205 205
Reps Weight Reps Weight Reps Weight Reps Weight

DAY Surgery 9 140

5 8 140
OFF 7 140
6 140
6 140

7 170
7 170
7 170
7 170

12 60
10 70
10 70
10 70

7 75
10 70
8 70
8 70

5 50
10 40
9 40
8 40

10 100
10 110
10 110
10 80
6 80
8 80

12 90
10 100
10 100
10 100
8 100

8
8
7

12 70
10 80
10 80
8 80

12 50
8 55
7 55

11 50
10 50
9 50
9/12/2010 9/13/2010 9/14/2010
205 205 205
Reps Weight Reps Weight Reps Weight

OFF TOOK
OFF
WORK
ON
JEEP
10 110
10 110
9 110
9 110
8 110
10 50
10 50
10 50
10 50

15 130
15 130
15 130
15 130

15
15
15
15
WORKOUT LOG
DATE: 9/15/2010 9/16/2010 9/17/2010 9/18/2010 9/19/2010
WEIGHT: 205 205 205 205 205

EXERCISES Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight

Incline Bench Press 9 140

Link 9 140
8 140
8 140
8 140

Bench Press 8 170

Link 8 170
7 170
7 170

DB Chest Fly 10 70
Link 10 70
10 70
10 70

Skull Crushers 10 70
Link 10 70
8 80
7 80

Dumbbell One Arm 10 40

Tricep Extensions 10 40
Link 10 40
10 40

DB Squats
Link
 DB Lunges
Link

DB Rows
Link

Pull Ups
Link

Barbell Curls
Link

DB Curls
Link

Hammer Curls
Link

DB Shoulder Press
Link
DB Lateral Extensions
Link

DB Shoulder Shrugs
Link

Sit-ups
Link
9/20/2010 9/21/2010
205 205

Reps Weight Reps Weight

DAY 1 – Chest/Triceps

Incline Bench, 5 sets 12 reps to 8

Bench Press, 4 sets 12 reps to 8
DB Chest Fly, 4 sets 12 reps to 10
Skull Crushers, 4 sets 15 reps to 8
One Arm DB Extensions, 4 sets 12 reps to 8

DAY 2 – Legs

DB Squats, 3 sets 10 reps to 8

DB Lunges, 3 sets 10 reps

DAY 3 – Back/Biceps

DB Rows, 5 sets 12 reps to 8

Pull ups, 3 sets 10 reps
Barbell Curls, 4 sets 12 reps to 8
DB Curls, 3 sets 12 reps to 10
Hammer Curls, 3 sets 10 reps

DAY 4 – Shoulders and Abs

DB Should Press, 5 sets 12 reps to 8

DB Shoulder Shrugs, 3 sets 10 reps
DB Shoulder Extensions, 4 sets 12 reps to 10
Sit-ups, 4 sets of 15 reps

DAY 5 OFF

DAY 6 OFF if shoulders and triceps are still sore.

DAY 1 – Chest/Triceps

Incline Bench, 5 sets 12 reps to 8

Bench Press, 4 sets 12 reps to 8
DB Lateral Raise, 4 sets 12 reps to 10
Skull Crushers, 4 sets 15 reps to 8
One Arm DB Extensions, 4 sets 12 reps to 8

DAY 2 – Legs

DB Squats, 3 sets 10 reps to 8

DB Lunges, 3 sets 10 reps

DAY 3 – Back/Biceps

DB Rows, 5 sets 12 reps to 8

Pull ups, 3 sets 10 reps
Barbell Curls, 4 sets 12 reps to 8
DB Curls, 3 sets 12 reps to 10
Hammer Curls, 3 sets 10 reps

DAY 4 – Shoulders and Abs

DB Should Press, 5 sets 12 reps to 8

DB Lateral Extensions, 4 sets 12 reps to 10
 DB Shoulder Shrugs, 3 sets 10 reps
Sit-ups, 4 sets of 15 reps

DAY 5 OFF

DAY 6 OFF if shoulders and triceps are still sore.